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em ail us at t o m reid1 1 @yahoo.com . . . Bayport-Blue Point Gazette 7 Atlantic Wind Symphony The Atlantic Wind Symphony will begin its 2006-2007 subscription series on Sunday, October 1, 2006 at 3:00 p.m. at the Patchogue Theatre for the Performing Arts, 71 East Main Street, Patchogue, NY .The first of the four concert series is titled “ Fall Overture ” , and features the world premieres of David Bobrowitz ’ s “ A Stephen King Fantasy ” . This concert will also feature “ Asmodeus ” by James Sochinski and “ Conacum ” by Jan Van der Roost. In addition, the Atlantic Wind Symphony will perform a number of other selections featuring the finest in concert band literature. Tickets are $15.00 for adults and $12.00 for students and senior citizens and may be purchased at the door or in advance at the Patchogue Theatre for the Performing Arts box office 207-1313. The Atlantic Wind Symphony begins its 39th season as Suffolk County ’ s only fully professional concert band. The Atlantic Wind Symphony is under the direction of Mr. Kenneth P. Soper and these concerts are made possible with public funds from the New York State Council on the Arts, a state agency, and the Suffolk County Office of Cultural Affairs. For additional information cal1589-0861 or visit our web site at www.atlanticwinds.org. THINKING OF REMODELING YOUR HOME? 5 Must – Do Steps 1) Get it done now If you are pondering whether or not it is a good time to remodel your home, it is. The remodeling market is slowing down, contractors are not as busy as they have been over the past few years. This slowdown is due to the rise in short term interest rates and slowing home appreciation, and means homeowners do not need to wait 12 months for work to be done, as we have in the past. 2) Research trends If you want a return on investment, you should put your hard earned money in to the kitchen and the bathroom. Remodeling these rooms can give you up to 100% return on your money. Try to avoid the hot trends that tend to come and go quickly. Do your homework and see whats hot, but stay away from the trendy colors and furni- ture which will be out of style in a few years. It's hard to predict when remodeling trends change. Trust your instincts! 3) Scope out the neighborhood When you remodel, you want to get an idea of what your neighbors are doing. You may love the fish pond and the menagerie or the wrought iron fence, but you generally don't want your house to look out of place. Bankrate estimates that no matter what you do to increase the value of your home, you shouldn't plan on pushing your home's value beyond 25 percent of its current selling price; even in the best market, you probably won't get it. On the other hand, if you're the only house on the block without a deck or a swimming pool, you may want to consider adding features that make your home more attractive to buyers. 4) Do ’ s and Don ’ ts with contractors When it does come down to hiring a contractor, there are a few rules you'll want to keep in mind. First of all you'll probably be happier if you go with a contractor who was referred to you. Consumer Reports suggests that when it comes to jobs like plumbing or other professional services, you should hire them yourself. Don't let a general contractor do the hiring. You'll save time and money. Make sure you get at least three bids to gauge the going rate, but don't always jump at the lowest rate. Consumer Reports warns that people who did generally got poorer work. Of course you know to ask for proper licensing and insurance. Certification from the National Association of the Remodeling Industry is a plus. And finally, it comes down to dollars. Get estimates. You should have a piece of paper that lists the products, material, labor costs and a time table. 5) Determine your future buyers So what kind of trends will we see going forward? All you have to do is look to your parents for the answer. An aging demographic is going to drive more demand for renovations that help boomers get around. That means wider doorways and hallways, bathroom handrails and wheelchair accessibility. If you're looking to remodel for your parents or you just want to find out what they'll need in their own home, there are resources. Check out the National Association of Home Builders Web site at www.nahb.org and search under CAPS. This will direct you to Certified Aging-in Place Specialists. These are remodeling professionals who have taken certification classes for senior remodeling needs. Questions? Comments? Call 363-4201 -BRENDAN HALL – ICON PROPERTIES – BLUE POINT WWW.ICONPROPERTIESLI.COM Rockin’ Robin Fitness Forum Wearing a heart monitor during your cardio workout is very important in order to assure that you are getting the maximum out of your workout. My motto is “ if your going to do it, make it count. ” Knowing what your heart rate is during your workout can let you know if you are working toward your goal. My husband and I were recently on vacation in Bermuda. While we were there we used the gym in our hotel. A woman came in the gym and was using the treadmill. She was walking at a very comfortable pace the entire time she was on the treadmill. It was an ideal pace for a warm-up or a cool down but it is was not very effective if her intention was to loose weight, or improve her endurance. I felt badly for the woman; it takes a lot of motivation and discipline to be in the gym on a beautiful day in Bermuda; however she didn ’ t have all the necessary information to make it count. Don ’ t get me wrong; what she was doing was much better for her than sipping a pina colada on the beach but she probably was not making any great progress toward the goal she was striving for. Before you begin your cardio routine, you need to figure out what your maximal heart rate heart rate (MHR) is. The straight-line method is simple. Just take 220 and subtract your age from it. This method is not completely accurate since every 30 year old is not at the same fitness level but it does give you an idea of what the average 30-year-old maximal heart rate is. After you have your MHR using the straight-line method you can figure out how high your heart rate should be. These are the guidelines: 50-60% of your MHR- this is a great for a warm up or great place for beginners to start. It may decrease body fat, blood pressure and cholesterol. 60-70%- is more intense and burns more calories 70-80% of your MHR- improves cardiovascular and respiratory systems. This is great for endurance. Burns even more calories. 80-90%-improves cardio respiratory systems (The heart lungs and blood vessels working together to deliver oxygen to the body and remove carbon dioxide.) Improves endurance and helps to fight fatigue. This is considered high intensity. 90-100%-This zone burns the highest amount of calories it is extremely intense and not recommended for beginners. This zone should only be worked for short periods of time by advanced trainers only. The 2nd formula is the Karvonen method and it is more accurate. First you need to know you resting heart rate. The best time to get this is when you first awaken in the morning. The formula is 220 minus your age, minus your resting heart rate (RHR) x desired exertion plus your resting heart rate. Here are examples using both methods for a 30 year old. Straight line 220-30 (age)= 190 190 x 75%=142.5 this is a good heart rate if you are looking to burn fat and improve cardiovascular and respiratory systems. Karvonen fromula 220-30(age)-65(RHR)x75% + 65(RHR)=158.75 I know it seems a little complicated but it is important information to have. If your going to spend your time doing cardio I ’ m sure you want your work out to be as effective as possible. As you continue to workout you will have to increase your workout intensity in order to keep your heart rate up. Walking at a 3.0 on the tread- mill may bring your heart rate up now but if you stick with it in no time you will need to increase to a 3.5 or maybe a 4.0 in order to get your heart rate up. The more advance you are the more you ’ ll have to do to get your heart rate up. Be sure to start each workout with a warm up and it ’ s very important to bring your heart rate back down before your complete your workout. Drink lots of water if you are working to “ make it count ” you will definitely need lots of water. You can pick up your heart rate monitor at Sayville Bike works on Main St .in West Sayville. If they don ’ t have the one you want in stock they can order it for you. Beforetartingnyxerciseoutinetsecommendedhatouonsultith s a e r i i r t y c w your physician. For information on Rockin ’ Robins fitness center located in Blue Point or for any fitness questions, you can e-mail me at rockinrobinfitness@yahoo.com. Or call 631-645-2777 631-472-1072 • Dormers • Extensions • Roofing • Siding Triple “A” Contracting Corp. Lic/Ins. Free Estimates
